Lockdown workout #5 | RipRow™
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Lockdown workout #5

Lockdown workout #5

Apr 16, 2020 Posted by: Lee McCormack

Here are details and video from our April 15 live group workout. This was a good one: challenging but not a beat-down.

Working time: 35 minutes

Warmup

Resistance #1

  • 1 minute shredlift two hands
  • 1 minute shredlift left hand on right grip
  • 1 minute shredlift right hand on left grip
  • 1 minute shredlift two hands
  • 1 minute shredlift two hands


Endurance

Resistance #1-6 

  • 4 minutes fours
  • 2 minutes rest
  • 4 minutes riprow low
  • 2 minutes rest
  • 4 minutes riprow high
  • 2 minutes rest
  • 4 minutes slalom
  • 2 minutes rest
  • 4 minutes fours

Strength 

Resistance #4-12

  • 10 reps pull push left arm
  • 2 minutes rest
  • 10 reps pull push right arm
  • 2 minutes rest
  • 10 reps riprow low
  • 2 minutes rest
  • 10 reps fours
  • 2 minutes rest
  • 10 reps fours
  • 2 minutes rest


Speed/gnar capacity

Resistance #1

  • 20-60 reps pull-push or low row
  • On one-minute intervals
  • 5 rounds

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